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"There comes a point in most workouts where you question what you're doing and you simply wish it would end. This happens for me in longer workouts usually---one's that are over 15 minutes and/or 7 rounds or more. I'll be plowing along and in the 4th round out of 7 I'll think, "This is stupid. I don't even care about my time. If nobody were here with me I would stop." It's at that very moment that I draw on information that I received at Greg Amundson's CrossFit Goal Setting Course. I remind myself to think positive. It takes effort but I have to block out those negative thoughts and concentrate on, "Feeding the right dog....the dog of courage." Greg beautifully illustrates how to set this plan in motion and if practiced it can have an immediate impact on your outlook both in and out of workouts. I use pieces from the Goal Setting Course in my daily life and my daily workout and the results have been nothing short of amazing."

— Rob Orlando

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20 February 2017

MONDAY 170220

Happy Presidents Day! Please note our gym is closed for the regular class schedule today. We will have Open Gym hours from 1PM to 4PM.

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Congratulations to Mellissa who was recognized as Athlete Of The Week at CrossFit Amundson. Since joining our gym, Mellissa has been a woman on a mission, and her training has been amazing to behold. Mellissa immediately jumped into all of our programs, and became a “Trifecta” athlete. She regularly trains in Yoga, CrossFit, and now Krav Maga! Mellissa was at the top of her game during the recent Krav Maga Long Gun test, where she demonstrated crisp and powerful technique. In addition to her stellar physical capacity, Mellissa is always a source of encouragement, positivity and faith for her fellow training partners. Congratulations Mellissa on all your success, both inside and outside the gym!

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18 February 2017

SATURDAY & SUNDAY 170218

Please join us from 10:00 AM to 2:00 PM this Saturday for Open Gym and the Free Community Workout.  There will be TWO formal group workouts on Saturday. The first workout will start at 10:00 AM and will be open to all skill levels and is FREE to our community. The second workout will be our Competitors Class from 11:30 AM – 12:30 PM followed by Open Gym.

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Saturday Special Programs

Olympic Lifting Class (9:00 AM – 10:00 AM at HQ)

Competitors Class (11:30 AM – 12:30 PM)

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Holiday Special Hours

Please note our gym will be open for Open Gym Hours on Monday, February 19, 2017, from 1PM to 4PM. All other regularly scheduled classes will be cancelled in honor of Presidents Day.

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17 February 2017

FRIDAY 170217

For Time,

Thruster, 21 Repetitions (105lb. / 75lb.)
Run 100 Meters
21 Chest to Bar Pull-ups
Run 100 Meters
Thruster, 18 Repetitions
Run 100 Meters
18 Chest to Bar Pull-ups
Run 100 Meters
Thruster, 15 Repetitions
Run 100 Meters
15 Chest to Bar Pull-ups
Run 100 Meters
Thruster, 12 Repetitions
Run 100 Meters
12 Chest to Bar Pull-ups
Run 100 Meters
Thruster, 9 Repetitions
Run 100 Meters
9 Chest to Bar Pull-ups
Run 100 Meters
Thruster, 6 Repetitions
Run 100 Meters
6 Chest to Bar Pull-ups
Run 100 Meters
Thruster, 3 Repetitions
Run 100 Meters
3 Chest to Bar Pull-ups
Run 100 Meters
Done!

Note: Todays workout is going to be EPIC. This is a slightly modified version of Coach Glassman’s infamous “Big Fat Fran” combined with a former CrossFit Games Open Workout. The extra 10 pounds on the Thruster, which is usually 95lb. / 65lb., makes a big difference! Weight modifications and Pull-up modifications will be recommended at the WOD brief. There will be a 30 minute time cap on todays session.

“Spiritual Truth” Art Collection by Coach on display at Coffeetopia!

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Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Open Gym (1:00 PM – 4:00 PM)

CrossFit Gymnastics Class (5:00 PM – 6:00 PM at HQ)

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Recommend Viewing – Heraclitus and the 100 Replacement Soldiers [video]

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16 February 2017

THURSDAY 170216

Every Minute On The Minute for 10:00,

“Da Snatch”
1 Power Snatch
3 Overhead Squats

Or,

“Da Clean”
1 Power Clean
3 Front Squats

Rest as needed then,

“Good Golly, Miss Molly”

As Many Rounds and Repetitions As Possible in 8:00,
30 Double Unders
8 Burpees

Note: For the EMOM, pick a weight and maintain it over all 10 rounds. The weight should be approximately 70% of your working 1RM Overhead Squat or Front Squat. (Ie. pretty heavy).

Doctor Van Brunt – 500 Meter Concept2 Rowing Champion!

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Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

Satvana (6:00 PM – 7:15 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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15 February 2017

WEDNESDAY 170215

Three Rounds for Time:

20 Repetitions, One Arm Kettlebell Shoulder to Overhead (53lb. / 35lb.)
Run 100 Meters
20 Repetitions, Toes to Bar
Run 100 Meters
30 Repetitions, Kettlebell Swing (Same weight as STO)

Note: The Shoulder to Overhead repetitions are 10 each arm, alternating as needed. Technique for the One Arm Shoulder to Overhead will be taught in class.

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Greg Amundson and Dave Leys – CrossFit HQ, circa 2003

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Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

Krav Maga (6PM – 7:00 PM – Bas Rutten Bag Class – 5 x 2:00 Rounds with Coach!

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14 February 2017

TUESDAY 170214

Row 100 Meters
21 Strict Pull-ups
Row 200 Meters
18 Strict Pull-ups
Row 300 Meters
15 Strict Pull-ups
Row 400 Meters
12 Strict Pull-ups
Row 500 Meters
9 Strict Pull-ups

Note: Today’s workout should be an all-out, maximum effort on each of the Concept2 Row Intervals. Each sprint will be recorded for data. Between efforts, rest as needed, and complete the required number of Strict Pull-up Repetitions. Advanced athletes may add weight as appropriate for the Pull-up. No kipping!

Alan and Mellissa – Long Gun Series A and B Graduates!

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Keep your eye on Alan and Mellissa! These two warrior-athletes have been training extremely hard, and making incredible gains! These two are “Trifecta Athletes” and train in the disciplines of Yoga, CrossFit and Krav Maga! Ossssss

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Tuesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming.

Satvana (6:00 PM – 7:15 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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13 February 2017

MONDAY 170213

Wendler Strength Series for Thruster (Week 3)

Rest as needed then,

“Nancy”

Five Rounds For Time,
Run 400 Meters
Overhead Squat, 15 Repetitions (95lb. / 65lb.)

Note: Today is the final week of the Thruster Wendler Series! Next Monday, we will recalculate our 1 Repetition Max. Great work everyone! The points of performance for the Overhead Squat will be reviewed in class today. The combination of Overhead Squatting and running is potent!

Alex is Athlete Of The Week!

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Congratulations to Alex who was recognized as Athlete Of The Week at CrossFit Amundson. Alex has been a longtime athlete at our gym, who used his dedicated training to help in the accomplishment of a longterm goal: Becoming a Firefighter! Alex is a “Trifecta” Athlete, who trains extremely hard in CrossFit, Yoga and Krav Maga. His athletic prowess and natural ability in gymnastics has helped him excel in all endeavors, but in particular Krav Maga. His crisp technique during the recent Long Gun Defense Test was noted by all participants. Congratulations Alex on all your success, and thank you for serving our community!

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Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

1:00 PM – 4:00 PM (Open Gym at HQ location)

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11 February 2017

SATURDAY & SUNDAY 170211

Please join us from 10:00 AM to 2:00 PM this Saturday for Open Gym and the Free Community Workout.  There will be TWO formal group workouts on Saturday. The first workout will start at 10:00 AM and will be open to all skill levels and is FREE to our community. The second workout will be our Competitors Class from 11:30 AM – 12:30 PM followed by Open Gym.

Ron and Nancy – 3 + Years of CrossFit and Krav Maga

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Take a good look at the photograph of Ron and Nancy. These two amazing athletes, warriors, and community-leaders represent the heart and soul of our program. A true testament to the power of dedicated training, commitment, and personal belief, Ron and Nancy are sources of great inspiration to everyone who knows them. During the recent Krav Maga Lung Gun test, a grueling ordeal of mental and physical endurance, they performed extremely well, displaying a true understanding of the Krav Maga system. Congratulations you two!

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Saturday Special Programs

Olympic Lifting Class (9:00 AM – 10:00 AM at HQ)

Competitors Class (11:30 AM – 12:30 PM)

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10 February 2017

FRIDAY 170210

CrossFit Games Open Workout 13.3 (Slightly Modified)

As Many Rounds and Repetitions As Possible in 15:00 of,

150 Medicine Ball Front Squats (20lb. / 14lb.)
90 Double Unders (or 150 Single Jumps)
200 Meter Run (to Krav Maga)
Pull-up, 15 Repetitions
Hand Release Push-up, 30 Repetitions

Note: Advanced Athletes may substitute Bar Muscle Ups (complete 30 Repetitions) in place of the Pull-up and Push-up.

Krav Maga Long Gun Series A & B Graduates!

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For the first time in Santa Cruz County, Krav Maga Santa Cruz, in accordance with Krav Maga Worldwide, will be offering a Yellow Belt Series. Space is limited and current CrossFit Amundson and KMSC athletes have enrollment priority. The anticipated start date is March 14, 2017, at 6:15PM. For more information or to sign up, please see the flyers at HQ or e-mail Info@CrossFitAmundson.com

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Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Open Gym (1:00 PM – 4:00 PM)

CrossFit Gymnastics Class (5:00 PM – 6:00 PM at HQ)

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The Power of a Thought – With Greg Amundson [video]

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09 February 2017

THURSDAY 170209

10:00 of Gymnastics Practice:

Ring and Bar Muscle-up Progressions with Hylie and Danny

Then,

“So Divine”

For Time,

Power Clean, 50 Repetitions (135lb. / 95lb.)
Push Jerk, 50 Repetitions (95lb. / 65lb.)
Burpee, 50 Repetitions

Note: Todays workout was created by Commander Mark Divine, and was his “lunchtime Yoga break” during the intensive 12 day Kokoro Yoga Teacher Training held at SEALFIT. There will be a 20 minute time cap on the workout. Weight’s prescribed are recommendations, and can be scaled both up and down. Athletes will use the same barbell for both skills, and will need to be strategic in how they set up their workstation. Compare todays time to August 22, 2016. Hooyah!

Rob Mountain – 9 No Leg Rope Climbs in 3:00 (Wow!)

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Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

Satvana (6:00 PM – 7:15 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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